Seated Row Back Exercise Using A Cable Pulley Machine

I like this back exercise which is done on a cable pulley machine because it nor only works the lats but it especially work out the middle of the back and provides constant resistance during the exercise movement when both pulling and releasing. I prefer to do this exercise as a finishing type of exercise, more for back muscle definition rather than bulk, so I normally do it last during my workouts and with slightly lighter weights.

There are several different variations of this exercise that you can do depending on which type of bar, handle or handles you use. In fact there are a myriad of attachments and bars that you can use each working out the back slightly differently. I am using 2 separate handles (like the handles in these photos) in these exercise videos, here are 3 variations and they are all performed in a similar manner.

Variation 1 - Wide to Close-Grip

For the first seated back row exercie variation, start with a wide-grip, twist inwards and finish with a close-grip.

Here is how to do this exercise:

• Grab the 2 handles with palms facing downwards. This is the starting position.
• As you pull the handles back towards yourself, slowly rotate your hands, arms and elbows simultaneously downwards and inwards towards your sides until you reach a close-grip position at the end of the pull. Pull your elbows back as far as they can go..
• At this point of the movement your palms face inwards, your elbows at your sides and shoulders should be back (not rounded), chest out and a slight arch in your back..
• To return to the starting position from this close-grip position, slowly rotate hands, arms and elbows upwards and outwards so you return to the wide-grip position with palms facing downwards. Go as far forward as you can to get that added range of motion and stretch while still maintaining a bend in your elbows.
• Breathe out as you pull inwards and breathe in as you release and return to the starting position.
• Do 4-5 sets of 10-12 repetitions.

Variation 2 - Close-Grip

• Grab the 2 handles with palms facing inwards. This is the starting position.
• Pull the handles back towards yourself,as far as you can go, elbows will be the furthest back and at your sides that they can go. At this point your palms still face inwards, your elbows at your sides and shoulders back (not rounded), chest out while maintaining a slight arch in your back.
• To return to the starting position Go as far forward as you can to get that added range of motion and stretch while still maintaining a bend in your elbows.
• Breathe out as you pull inwards and breathe in as you release and return to the starting position.
• Do 4-5 sets of 10-12 repetitions.

Variation 3 - Wide-Grip

• Grab the 2 handles with palms facing downwards. This is the starting position.
• Pull the handles back towards yourself,as far as you can go, elbows will be the furthest back that they can go. At this point your palms still face downwards, your elbows back as far as they can go and parallel to the floor; shoulders back (not rounded), chest out and back slighttly arched.
• To return to the starting position Go as far forward as you can to get that added range of motion and stretch while still maintaining a bend in your elbows.
• Breathe out as you pull inwards and breathe in as you release and return to the starting position.
• Do 4-5 sets of 10-12 repetitions.